Know Your Physio

Andrés Preschel
  • 5.0 (46)
  • HEALTH & FITNESS
  • UPDATED WEEKLY

Knowing your physiology, the very science that makes you who you are, is the best thing you can do to optimize your health, bolster your performance, look and feel your best, and enjoy a longer and more fulfilling lifespan. My dedication to this field derives from a selfish place born out of necessity before it became the bright, selfless passion I'm known for. It was through my health journey (mainly battling ADD and ten years of Adderall dependency plus related side effects) and love for the scientific method that I found my way. Eventually, with the right knowledge and mentorship, I stumbled upon an enhanced state of awareness between mind, body, and spirit where healthy intentions met actionable steps and lasting, positive lifestyle change. Today I call this "physiological intuition," and to me, it's a right that every human being deserves to thrive with, without having to battle themselves or pursue a degree to discover it. Every day I spend on this planet, I get to connect with world-leading experts on my podcast and learn more of the substance I wish I could have gotten my hands on earlier, for YOU to apply and enjoy total mind and body fitness, personal mastery, and self-actualization! The more you #KnowYourPhysio… Enjoy the show!

  1. 4D AGO

    HOLIDAY TIPS: How to Prevent Weight Gain Without Dieting, Be More Present, and Conduct a “Past Year Review”

    The holidays are here, and while they are meant to be a time of joy and connection, they often bring along digital distraction, fear of overeating, and anxiety about the impending New Year. In this short and sweet episode, Andrés Preschel breaks down the three most important themes for navigating the holiday season intentionally. You’ll learn how to optimize your physiology to enjoy family meals without the guilt, how to create a digital barrier to ensure you are truly present with your loved ones, and exactly how to execute a "Past Year Review" to set yourself up for massive success in the year ahead. Discover your science, optimize your life, and enjoy your holidays. In This Episode, You’ll Learn: 1. The Gift of Presence (Digital Detox Strategies) Why you should delete social media for the last week of the year (less than 2% of your life!).How to use "intervention" tools to break the dopamine loop and stop doom-scrolling.Tools mentioned: The One Sec app and Shift technology.2. Preventing Holiday Weight Gain (Without Dieting) How to enjoy potlucks and home-cooked meals without "dieting" or counting calories.The Pre-Meal Protein Primer: Consuming 20-30g of lean protein (Greek yogurt, whey, lean beef) 30–60 minutes before a meal to suppress Ghrelin and boost GLP-1 (satiety).Fiber & Bitters: Why eating handfuls of dark leafy greens (arugula, spinach) before your meal slows gastric emptying and reduces glucose spikes.Food Sequencing: The correct order to eat your food to manage insulin response (Fiber/Protein first, Carbs last).The Postprandial Stroll: How a 10–15 minute walk after dinner pulls glucose into the muscles without insulin.3. The "Past Year Review" (Strategic Planning) Why New Year's Resolutions often fail and what to do instead.A step-by-step guide to Tim Ferriss’s Past Year Review exercise.How to use the 80/20 rule (Pareto's Law) to identify the people and activities that bring you peak joy—and how to schedule them immediately.Creating a "Not-To-Do" list to eliminate the negative triggers from your life. 🎯 Apply for Health Optimization Coaching 🔗 https://coaching.knowyourphysio.org/video1729359042808 Resources Mentioned: App: One Sec (Screen time intervention)Software: Shift (Focus and productivity)Book/Author: Tim Ferriss (Author of The 4-Hour Workweek)Connect with Andrés: Instagram: @andrespreschelWebsite: Know Your PhysioSupport the show

    15 min
  2. Brad Currier, PhD: Your Mitochondria Are Dying: How to Trigger "Cellular Recycling"

    DEC 3

    Brad Currier, PhD: Your Mitochondria Are Dying: How to Trigger "Cellular Recycling"

    Is your body running on broken engines? We often obsess over what we eat, but we rarely think about how our cells process that fuel. If your mitochondria (the engines of your cells) are dysfunctional, it doesn't matter how perfect your diet is—you will feel tired, you will recover slowly, and you will age faster. In this episode, we sit down with Brad Currier, a PhD in muscle physiology and scientist at Timeline, to discuss Urolithin A—the breakthrough molecule that acts as a "recycling program" for your cells. Brad reveals why natural food sources are virtually impossible to rely on (you’d need to drink 1.5 liters of juice daily), how this molecule compares to fasting for longevity, and the shocking data coming out of studies with Olympic athletes. In this episode, you will learn: The "Junkyard" Theory: Why mitochondrial dysfunction is the root cause of low energy and poor recovery.Mitophagy Explained: How to trigger the selective breakdown of "zombie" mitochondria to build fresh, healthy ones.The Pomegranate Reality Check: Why you can't eat your way to therapeutic levels of Urolithin A (and the sugar cost of trying).Fasting vs. MitoPure: The difference between "global" starvation (fasting) and "surgical" cellular repair.Olympic Secrets: How elite runners are using this specific protocol to lower perceived exertion and muscle damage.The Future of Longevity: How this impacts not just muscle, but skin, immune health, and cognitive function.Timeline Mitopure Gummies: GET 20% Off Now! 👇 https://timeline.com/andres 🎯 Apply for Health Optimization Coaching 🔗 https://coaching.knowyourphysio.org/video1729359042808 Support the show

    1h 11m

  3. NOV 18

    From ADHD to High Performance: My Conversation With Drew Shuman on Neuroplasticity, Sleep & Dopamine Mastery

    This episode is a special one. I was invited onto The Shuman Show with Drew Shuman, and the conversation went so deep and resonated so strongly that I wanted to bring it here to the Know Your Physio community as well. In this interview, I open up about my own journey, living with ADHD, relying on Adderall, hitting my lowest points, and eventually transforming my mind and my habits through neuroplasticity, sleep optimization, dopamine balance, and consistent, meaningful routines. We explore the science, the practice, and the mindset behind turning ADHD from a liability into an actual superpower. My hope is that by sharing this story, you’ll walk away with practical tools you can use immediately to regulate your nervous system, sharpen your focus, and build a more intentional life. What You’ll Learn 1) How I used neuroplasticity to train my brain for clarity and high performance 2) What I learned about ADHD, stimulants, dopamine tolerance, and rebuilding attention naturally 3) Why deep sleep became the foundation of my mental health and productivity 4) The morning and evening routines I still use to regulate my nervous system 5) The nutrition and fitness principles that helped me balance my energy and feel grounded 6) How sunlight, hydration, and breathwork became non-negotiable performance tools 7) The story of how I built Know Your Physio around my strengths, curiosity, and purpose Timestamps 00:00 – Intro & my early background 03:10 – My ADHD story: childhood, struggle & dependence 12:45 – How I discovered neuroplasticity and quit Adderall 25:00 – Sleep science, circadian rhythm & dopamine regulation 45:30 – My morning ritual: sunlight, hydration, movement 1:00:00 – Nutrition, fitness & why potatoes became a secret weapon 1:25:00 – Sauna vs cold plunge: what I personally recommend 1:40:00 – My takes on caffeine, nicotine & dopamine stacking 2:00:00 – Leadership, purpose & building a life with integrity Resources Mentioned My Free Sleep Optimization Guidehttps://kyp.gumroad.com/l/sleep Support the show

    1h 35m
  4. Andrew Herr: Solving Jet Lag with Science, Inflammation, Sleep, and Smarter Travel

    OCT 24

    Andrew Herr: Solving Jet Lag with Science, Inflammation, Sleep, and Smarter Travel

    I sat down with Andrew Herr to unpack what flying really does to your body and how to fix it with simple, science-based steps. Andrew has coached fighter pilots, Navy SEALs, and busy executives, and he built a travel system that treats jet lag like a solvable problem, not a life sentence. We break down why pressure changes and lower oxygen in the cabin drive inflammation, why that brain fog and puffy feeling show up even on short hops, and how circadian rhythm, light, and meal timing fit into the picture. We get into domestic versus international travel, when you only need a “mini” protocol, and when you need the full reset. You will hear exactly how to set up sleep the first night, when to use light or block it, how to time magnesium, omega-3s, and melatonin, why small protein-first meals beat grazing on junk, and why fasting can help some people but not everyone. You will also learn how to read your own signals, why some frequent fliers think they are fine when they are not, and how to test whether something actually helps you. If you want to land clear-headed, sleep that first night, and feel like yourself again, this episode gives you a plan you can run on your very next trip. Key topics Why flights trigger inflammation, even on short routesCircadian rhythm basics, light timing, and sleep setupDomestic vs international playbook, what changes and whyProtein-first eating on travel days, hydration, and walking after mealsWhen fasting helps and when it backfiresBlue light blocking, battery-powered alarm clocks, and a bedroom setup after you landHow to test if a tool or supplement is working for youWhere Andrew’s timing protocol came from and how the app personalizes it without guessworkTimeline Mitopure Gummies: GET 20% Off Now! 👇 https://timeline.com/andres 🎯 Apply for Health Optimization Coaching 🔗 https://coaching.knowyourphysio.org/video1729359042808 Resources mentioned FlyKit travel protocols and refills: flykit.comBlue light blocking glasses that block high percentages at nightOmega-3s with balanced EPA and DHAMelatonin and magnesium timing for first-night sleep Support the show

    1h 11m
  5. R. Blank: Understanding EMF, Its Impact on Health, and How to Protect Yourself From It.

    OCT 17

    R. Blank: Understanding EMF, Its Impact on Health, and How to Protect Yourself From It.

    I sat down with R. Blank, CEO of Shield Your Body and author of Empowered, to cut through the EMF noise with clear science and practical steps. If you’ve ever wondered what EMF actually is, what’s hype vs. real risk, and how to reduce exposure without abandoning modern tech, this conversation is for you. R. breaks down ionizing vs. non-ionizing radiation, why your cell phone is the #1 avoidable source, and the “distance × time” rule that drives smarter habits. We get tactical: building a low-EMF bedroom (no phones, battery-powered alarm clocks, low-blue rechargeable lamps), why a meter beats guesswork, when to de-energize a circuit at night, safer audio (air-tubes over AirPods), and how to configure your phone radios (airplane mode, Wi-Fi/Bluetooth off when you don’t need them). We also compare shielding products vs. Faraday gear, when apparel makes sense (travel and high-density environments), and how to think about privacy tools like Faraday wallets and laptop sleeves. If you want data-backed, low-friction ways to protect sleep, focus, and long-term health without quitting your devices, you’ll love this one. You’ll walk away with a simple rule (“stop carrying your phone in your pocket”), a bedroom checklist, and a clearer map for what to change today and what, if anything, to buy later. Timeline Mitopure Gummies: GET 20% Off Now! 👇 https://timeline.com/andres 🎯 Apply for Health Optimization Coaching 🔗 https://coaching.knowyourphysio.org/video1729359042808 Topics Covered: [00:04:11] Invisible dangers of electromagnetic fields. [00:12:02] Technology's value and abuse. [00:13:01] Personal control and empowerment. [00:17:14] EMF safer bedroom tips. [00:35:27] Cell phone radiation exposure. [00:38:08] EMF protection for cell phones. [00:42:47] Air tube headphone safety. [00:48:15] Faraday products for EMF protection. [00:54:05] EMF shielded apparel options. [01:02:22] EMF mitigation strategies for phones. [01:06:34] Phones and EMF. Support the show

    1h 10m
  6. How to Stop Falling for Illusions (Video Games, Dating Apps, Doom-scrolling, Weed, Alcohol)

    SEP 20

    How to Stop Falling for Illusions (Video Games, Dating Apps, Doom-scrolling, Weed, Alcohol)

    You’re surrounded by illusions that feel good now but rob you later, p*** as the illusion of intimacy, video games as the illusion of achievement, processed food as the illusion of nourishment, dating apps as the illusion of choice, doom-scrolling as the illusion of connection, weed as the illusion of peace, alcohol as the illusion of confidence, and gambling as the illusion of success. In this episode, I not only name these traps and reveal how they pacify your drive and blur your path to fulfillment. I’ll also show you what to do about them, how to recognize them for what they are, and how to take back control when they show up in your life.  I’m not speaking from a pedestal. I spent a decade dependent on Adderall, fell into compulsive online habits, and learned the hard way that comfort isn’t the cure. I share my story and the science that helped me rebuild, how turning toward pain, not away from it, forged discipline, resilience, and a more meaningful life. You’ll leave with a simple lens: when a craving hits, ask, “What deep, meaningful work am I avoiding right now?” Then we use that signal to take one honest step today. If you’re ready to trade sedation for purpose and choose the difficult thing on purpose, press play. Support the show

    17 min
  7. Dr. Layne Norton, PhD: How to Judge Studies, Train Smarter, and Stick to It

    SEP 11

    Dr. Layne Norton, PhD: How to Judge Studies, Train Smarter, and Stick to It

    I sat down with Dr. Layne Norton, PhD, one of the most respected names in evidence-based fitness and nutrition, to cut through the noise that dominates our feeds. If you’ve ever been confused by conflicting advice from influencers, or wondered how to separate hype from science, this conversation is for you. Layne walks us through how to actually read research, spot red flags, and apply the right evidence to your own health and performance. We talk about adherence, why consistency beats hacks, how to think about n=1 experimentation, and why muscle is way more than just something that moves your body—it’s one of the most powerful protectors of long-term health. If you want to stop guessing and start making decisions that are backed by data (and not just feelings), you’ll love this episode. Listen in, and you’ll walk away with a practical blueprint for training smarter, fueling better, and staying resilient—without falling for the myths. Timeline Mitopure Gummies: GET 20% Off Now! 👇 https://timeline.com/andres 🎯 Apply for Health Optimization Coaching 🔗 https://coaching.knowyourphysio.org/video1729359042808 Topics Covered: [00:06:25] The beauty of being wrong. [00:09:26] Debunking fitness misinformation techniques. [00:14:06] Randomized control trials explained. [00:19:32] Dietary fiber and mortality risk. [00:31:52] Managing stress effectively. [00:36:11] Fiber intake recommendations. [00:43:54] Personal preference in training. [00:50:25] Consistency in training and lifestyle. [00:56:06] Physical toughness VS mental resilience. [01:00:21] Muscle mass and GLP-1s. [01:03:20] Muscle's role in disease protection. [01:07:50] Ice baths and recovery myths. [01:12:09] Personal responsibility in health. [01:17:59] Intuitive eating and weight loss. [01:18:42] Intuitive eating and control. Support the show

    1h 23m
  8. Dave Pascoe: How I Slowed My Aging with Labs, AI & Strategy

    AUG 29

    Dave Pascoe: How I Slowed My Aging with Labs, AI & Strategy

    I’m thrilled to bring you Dave Pascoe—a former network security architect turned longevity athlete and biohacker—whose measured approach to anti‑aging is both rigorous and refreshingly practical. We trace Dave’s journey from teenage hacker to data‑driven health optimizer, the telomere wake‑up call that shifted his mindset, and how he now tracks biological age with epigenetic testing (including the DunedinPACE “pace of aging” algorithm popularized by TrueDiagnostic). We also unpack the Rejuvenation Olympics—what the leaderboard actually measures and how to think about it without the hype. If you’ve heard buzzwords like “pace of aging” and wondered what they really mean, we translate them into plain English here.  From there we get tactical: why Dave cut out ultra‑processed foods (we touch on the NOVA classification so you can spot them fast), how he reframed running and training, and why VO₂ max is one of the strongest fitness predictors of longevity. We compare sprint work vs. endurance for healthspan, dive into SHBG and testosterone (and why carbs, stress, and training load matter), and talk sleep, meditation, and the often‑ignored lymphatic system—including why movement is non‑negotiable because your lymph relies on muscle contraction to flow. Expect clear takeaways you can apply this week: food upgrades, training levers, recovery basics, and lab markers that actually move the needle.  Finally, we open the hood on Dave’s AI‑driven supplement schedule—how he used large language models to de‑conflict ~100+ ingredients into practical AM/PM dosing, and why he’s building a personal GPT that ingests labs, wearables, and genetics for personalized protocols. We also level‑set on gene‑therapy hype, “exercise in a pill,” and influencer blueprints versus fundamentals. The mantra we land on is simple: “Comfort is good, capability is better.” Listen in for the frameworks, the mistakes to avoid, and a preview of Part 2, where we’ll walk through Dave’s public playbook so you can build your own.  🎯 Apply for Health Optimization Coaching 🔗 https://coaching.knowyourphysio.org/video1729359042808 Topics Covered: [00:09:13] Biohacking the human body. [00:13:31] Pace of aging tests. [00:19:14] Marathon training at 50. [00:33:11] AI-driven health optimization. [00:48:30] Fasting and carbohydrate cycling. [00:57:45] Longevity and quality of life. [01:02:14] Supplements and their effectiveness. [01:06:12] Gene therapy and health optimization. [01:12:56] Importance of exercise for health. [01:16:54] Longevity and daily exercise. [01:22:04] Bad science in health products. [01:26:24] Get up and move. [01:30:39] Free resources for healthy living. Resources discussed:  TrueDiagnostic’s DunedinPACE Dave Pasco Official Website Support the show

    1h 32m
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About

Knowing your physiology, the very science that makes you who you are, is the best thing you can do to optimize your health, bolster your performance, look and feel your best, and enjoy a longer and more fulfilling lifespan. My dedication to this field derives from a selfish place born out of necessity before it became the bright, selfless passion I'm known for. It was through my health journey (mainly battling ADD and ten years of Adderall dependency plus related side effects) and love for the scientific method that I found my way. Eventually, with the right knowledge and mentorship, I stumbled upon an enhanced state of awareness between mind, body, and spirit where healthy intentions met actionable steps and lasting, positive lifestyle change. Today I call this "physiological intuition," and to me, it's a right that every human being deserves to thrive with, without having to battle themselves or pursue a degree to discover it. Every day I spend on this planet, I get to connect with world-leading experts on my podcast and learn more of the substance I wish I could have gotten my hands on earlier, for YOU to apply and enjoy total mind and body fitness, personal mastery, and self-actualization! The more you #KnowYourPhysio… Enjoy the show!

Information

  • Creator
    Andrés Preschel
  • Years Active
    2021 - 2025
  • Episodes
    157
  • Rating
    Explicit
  • Copyright
    © 2025 Know Your Physio
  • Show Website
    Know Your Physio

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